Busting Through Training Plateaus

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Morgan Mason
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1 2014 IDEA World Fitness Convention Busting Through Plateaus Jason Karp, Ph.D. un-fit.com 2011 IDEA Personal Trainer of the Year Periodization Method for structuring training programs into periods or phases using programmed variation of training loads and periods in a cyclic fashion to elicit improvements in fitness and performance. It involves manipulating or systematically changing training variables at regular intervals of time. Idea originated in the 1920s in response to the year-long training practices of athletes. Periodization Models Linear Periodization initially builds in volume before decreasing in volume and increasing in intensity everse Linear Periodization begins with higher intensity and progresses to lower intensity and higher volume Non-Linear (Undulating) Periodization volume & intensity change from week to week or day to day throughout program esearch Findings Periodized (P) vs. Non-Periodized (NP) Programs: P results in significantly greater increases in muscular strength (1 M) compared to NP P results in significantly greater decrease in % body fat compared to NP (Kraemer et al., 2000; O Bryant et al., 1988; tone et al., 1981; towers et al., 1983; Willoughby, 1993) Linear (LP) vs. everse Linear (LP) vs. Non-Linear Undulating (UP) Periodized Programs: LP increased strength significantly more than did LP (Pes et al., 2009) UP more effective at increasing muscular strength than LP (hea et al., 2002) No significant differences in strength, % body fat, & chest or thigh circumferences between LP, daily, & weekly UP (Buford et al., 2007) LP more effective at increasing muscular endurance than LP & UP (hea et al., 2003) esearch Conclusions Periodized programs are better than nonperiodized programs, especially in the long-term & especially when the person is already trained. Increases in strength with periodized programs are partly due to decreases in training volume. To increase muscular strength, undulating or linear periodization may be most effective, while reverse linear periodization may be most effective to increase muscular endurance. Types of s timulating s increase fitness increase training volume, intensity, or volume of intensity Maintenance s maintain fitness maintain one component while improve another component ecovery s used before increase in training volume or intensity

2 Cycles of Mesocycle ecovery Microcycles Macrocycles (3-4 months) describe the overall phase of training Mesocycles (3-6 weeks) include 1 or 2 purposes/training emphases use stimulating loads for primary purpose use maintenance loads for secondary purpose Microcycles (1 week) include individual workouts to match training purpose(s) Time Mesocycle Overload Microcycles Time Microcycles Microcycle with one peak Building a Periodized Program Microcycle with three peaks tep 1: Establish client s goals tep 2: Identify how to train client to reach goals tep 3: List physiological/fitness variables (VO2max, lactate threshold, muscular hypertrophy, strength, etc.) tep 4: Ask yourself: Theme of each cycle? (Weight loss? Cardiovascular endurance? Muscular endurance/tone?) How do I order training stimuli? tep 5: Determine periods of emphasis or maintenance of each variable tep 6: Choose length & objective of each mesocycle & microcycle tep 7: Design individual workouts to match objective(s) of each microcycle

3 How do we periodize strength? Linear Periodization: Weeks 1 & 2: Hypertrophy high volume/low to moderate intensity 3-6 sets of % 1-M w/2 min Week 3: ecovery 2 sets of % 1-M w/2 min Weeks 4 & 5: trength low to moderate volume/high intensity 3-5 sets of % 1-M w/3-5 min Week 6: ecovery 2 sets of % 1-M w/3-5 min Weeks 7 & 8: Power (force x velocity) low volume/very high intensity 3-5 sets of % 1-M w/3-5 min (force) plyometrics (squat jumps, box jumps, leg hops, leg bounds, etc.) (velocity) Week 9: ecovery 2 sets of % 1-M w/5 min back off on # sets/reps of plyometric exercises Mesocycle #1: Primary Cardiovascular Endurance/Muscular trength econdary Aerobic Power (VO2max) Week 1: 222 minutes Week 2: 222 minutes Week 3: 272 minutes Week 4: 184 minutes Mon Tues Wed Thurs Fri at un Cardio: 60 min. w/3:00 w/3:00 w/3:00 w/3:00 w/3:00-5 x x :00 warm-down w/3:00 w/3:00 w/3:00 Cardio: 50 min. Cardio: 33 min. Cardio: 60 min. Cardio: 70 min. Cardio: 46 min. Mesocycle #2: Primary Cardiovascular Endurance/Muscular trength econdary Aerobic Power (VO2max) Week 5: 197 minutes Week 6: 197 minutes Week 7: 164 minutes Week 8: 250 minutes Mon Tues Wed Thurs Fri at un Cardio: 90% 1M 90% 1M w/3:00 w/3:00 M M M M 90% 1M 90% 1M w/3:00 T: 3 x45-6 reps Cardio: 55 min. T: 3 x % 1M w/3:00-3 x :00 warm-down T: 3 x % 1M w/3:00 T: 3 x % 1M w/3:00 Cardio: 50 min % 1M w/3:00-5 x 90% 1M w/3:00 Cardio: 45 min. Cardio: 65 min. Cardio trength = timulating M = Maintenance = ecovery Points to Consider Increases in training must be gradual, systematic, and progressive to increase signaling response and adaptations. ystematic: training isn t arbitrary, with a smattering of workouts here and there, it doesn t include abrupt changes in volume or intensity, and each cycle of training builds on what came before so that entire program is seamless. Progressive: training stress (volume, intensity, volume of intensity) increases steadily over time. When client is untrained, improvements in fitness come quickly, even with modest training. The more fit one gets, the harder it is to improve fitness, despite a lot more training. Every client will eventually reach a plateau; the goal is to delay when that plateau occurs. Give clients chance to adapt & habituate to each level of training before increasing level. Every few weeks, back off volume for one recovery week before increasing training load. Train clients in cycles, using final week of cycle as recovery week to absorb the training, make the necessary adaptations, & recover so they can handle upcoming training load. Make clients training polarized work out easy on easy days so they can truly recover & hard on hard days to provide stress. When designed this way, with both stress & recovery given equal attention & diligence, it is an elegant system that works.

Characterized by: decreased H & body temp glucose sparing elevated fat oxidation glycogen & CP resynthesis repair of free radical-mediated damage lactate removal oration of intracellular electrolyte

during workouts themselves eplication of DNA strand Transcription Translation DNA mna Protein epeated workouts lead to concerted accumulation of messenger NAs that are translated into a host of

With strength training, accumulation of proteins is manifested as an increase in number of contractile proteins (actin & myosin).

4 What is ecovery? Characterized by two major processes: 1) eestablishment of Homeostasis Process during which body recovers from stress imposed by exercise & reestablishes homeostasis in immediate hours after exercise Characterized by: decreased H & body temp glucose sparing elevated fat oxidation glycogen & CP resynthesis repair of free radical-mediated damage lactate removal oration of intracellular electrolyte concentrations & acid-base balance (ph) What is ecovery? 2) Adaptation process during which body responds to repeated exercise over time improvements in fitness occur during recovery period between workouts, not during workouts themselves eplication of DNA strand Transcription Translation DNA mna Protein epeated workouts lead to concerted accumulation of messenger NAs that are translated into a host of structural & functional proteins With endurance training, accumulation of proteins is manifested as an increase in number of mitochondria & aerobic enzymes. With strength training, accumulation of proteins is manifested as an increase in number of contractile proteins (actin & myosin). Positive physiological adaptations to training occur when there is a correctly-timed alternation between stress and recovery. When your client finishes a workout, he/she is weaker, not stronger. How much weaker depends on severity of training stress. The faster and more complete your clients recovery, the more they will get out of their training. Factors Affecting ecovery Age (younger people recover faster between workouts) intensity (higher intensity workouts require more recovery) Nutrition Environment tress Level of cardiovascular fitness (high level of cardiovascular fitness speeds recovery) ecovery Nutrition efueling nutrient-depleted muscles is possibly single most important aspect of optimal recovery. CHO PO What about estrogen, Jason? Estrogen protects muscle tissue, inhibits inflammation, & plays significant role in stimulating muscle repair & regeneration following strenuous exercise. Although exact mechanisms by which estrogen influences skeletal muscle damage, inflammation, & repair are not totally clear, estrogen may exert its protective effects by acting as antioxidant, by stabilizing muscles membranes, & by governing regulation of genes. esynthesis of muscle & liver glycogen upports immune function eparation of damaged tissue ynthesis of new protein

Blood volume decreases & becomes thicker if fluid is not replaced, leading to decreased stroke volume, cardiac output, & oxygen delivery.

5 ecovery Hydration Water is vital for many chemical reactions that occur inside cells, including production of energy. When clients sweat during exercise, they lose body water that affects cellular processes. Blood volume decreases & becomes thicker if fluid is not replaced, leading to decreased stroke volume, cardiac output, & oxygen delivery. Exercise performance starts to decline with 2-3% loss of body mass due to fluid loss. To rehydrate, drink 1 liter/kg of weight lost during exercise. Fluids that contain sodium stimulate kidneys to retain water. A good indicator of hydration is urine color, with light color = adequate hydration. If urine looks like apple juice, keep drinking. ecovery Inflammation ecovery Other trategies Hard training muscle damage & inflammation muscle soreness & reduced muscle force production Ice massage/cold water immersion/contrast baths have been shown to decrease creatine kinase in blood (indirect indicator of muscle damage) and sometimes reduce perception of soreness. Active recovery Adequate sleep educe other stress in your life Limit other activity during day Massage?

WHS CROSS COUNTRY TRAINING--SUGGESTIONS SUMMER OF WED (Track) THUR (Street) 30 minute. Plyos + 6 X 5 2 Rest. run EASY.

WEEK 1 6/15/09 2 6/22/09 3 6/29/09 4 7/6/09 5 7/13/09 6 7/20/09 7 7/27/09 8 8/3/09 9 8/10/09 10 8/17/09 WHS CROSS COUNTRY TRAINING--SUGGESTIONS MON (Grass) - Min 5-(1-2)-5 Min 10-15-5 Min 5-(2-2)-5 Min